Foods To Help You Lose Weight & Retain Muscle

20 Foods To Help You Lose Weight And Retain Muscle

It's one thing to lose weight and another to build muscle, but what if you want to do both at the same time? In that case, you'll need foods that are both packed with protein and low in calories, foods that easily fit into your macronutrient needs. If they contain lots of fiber, or essential vitamins and minerals, all the better. If they're high in volume, if they fill you up without pumping you full of empty calories, they're helping to keep you healthy and deserve a place in your kitchen.

Eggs

Eggs have gotten a bad reputation, mostly because of a misunderstanding about their cholesterol content and its impact on your blood cholesterol levels, but that's neither here nor there. They are a staple in all healthy diets because of their high protein content and healthy fats, and because they're cheap. The bioavailability of egg protein trumps every other natural source (that's a fancy way of saying your body can more easily absorb protein from eggs than any other source); only protein powders are engineered to be more easily digestible.

Egg Whites

Take away the yolk and you reduce the protein, fat and calorie count of your eggs, but the whites deserve a place in your diet as well because they retain much of the protein while decreasing the calorie count. Combine them with regular eggs — in an omelet or scramble — to improve the macronutrient profile and the flavor.

Chicken Breasts

High in protein, low in fat and relatively cheap. Buy them in bulk, freeze what you can't eat and make sure you always have a few in the fridge. Part of their appeal is in how versatile they are: you can eat them cold, in sandwiches and salads, or hot, with vegetables and rice. When it comes to keeping calories low and protein intake high, it's tough to beat the classic chicken breast.

Brown Rice

If you don't own a rice cooker, buy one. It will pay for itself in the money you save by bulk cooking brown rice, a healthy, low-glycemic carb source that will help you hit your carbohydrate goals while keeping you satiated throughout the day.

Lentils

High in protein, low in calories and a great source of fiber, lentils are a muscle-building triple threat. Best of all, like rice, they can be cooked in bulk and easily reheated, so they're also largely hassle-free and convenient.

Greek Yogurt

High in protein and very filling, Greek yogurt has earned its place in every fit man's diet. Because it is also very caloric, you'll want to restrict yourself to small serving sizes, but there are few better breakfast options, especially if you're pressed for time.

Walnuts

Nuts are very calorie dense, meaning they're easy to over-eat, but walnuts in particular offer too many vital nutrients to be passed over. Put them in salads, yogurts or oatmeal, or simply snack on them between meals.

Spinach

Popeye wasn't wrong: spinach is a classic muscle-building food, packed with protein and iron, as well as vitamins and minerals, and all in a low-calorie package. You can cook spinach, if you like, or eat it raw in salads or smoothies. If you don't like the taste, it's easy to mask, and if you do, it makes for a wonderful accompaniment to any hot meal.

Quinoa

Quinoa is a super grain, or rather a seed, that is high in protein, magnesium, fiber and zinc, making it not only a great supplement to a muscle-building diet but an essential tool for keeping male hormones in balance. It, too, can be cooked in bulk and easily reheated, and it pairs nicely with fresh vegetables.

Protein Shake

Protein powder is cheap, quickly absorbed, easily digested and convenient. You don't need to take protein shakes, but you'll have a much easier time meeting your protein needs if you do. If you struggle with digesting them, if they cause you gas or bloating, consider purchasing an isolate protein, one in which most of the lactose in the whey has been processed away. Or mix it with milk or almond milk in a blender — along with whatever other ingredients you like — to mask the taste and create a delicious smoothie.

Grass-Fed Beef

When it comes to their nutritional profiles, there is a massive difference between the good stuff and the kind of meat you're likely to get at a fast food restaurant. Unfortunately, there's also a pretty significant price difference, but if you enjoy the occasional steak — and who doesn't? — opt for the grass-fed variety of meat. High in protein and low in calories, beef also contains creatine, though not in high enough quantities that you should ditch your creatine supplement.

Low-Fat Cottage Cheese

If it's late and you're hungry, sate yourself with some low-fat cottage cheese. It's relatively high in calories if you measure it by volume, but if you can restrict yourself to small portions, you'll get a large dose of heart-healthy fats and protein. As an added bonus, most of the protein in cottage cheese is casein protein, which your body takes a bit longer to digest — meaning, if you eat it before bed, you'll be fueling your body all night long.

Ezekiel Bread

One of the most common pieces of diet advice is to "avoid breads" like the plague. Well, Ezekiel bread is the exception, and for good reason. It contains no less than 4 grains and 3 cereals, and no added sugar. It is packed with protein — complete protein, at that — and won't spike your insulin levels. If you can't give up your sandwiches, make this your bread of choice.

Chickpeas

With an excellent amino acid profile, and a wealth of vitamins and minerals, not to mention fiber, chickpeas should be a staple in your diet — they are not just for vegetarians! As an added bonus, they are cheap and easy to prepare, meaning there's room for them in every budget.

Salmon

Salmon is expensive, yes, but it's also delicious, and a nice break from the monotony of beef and poultry. It's also packed with Omega-3 fatty acids, which will help you optimize your hormone levels. So, yes, everyone once in a while, treat yourself.

Rice Cakes

Wikipedia

Does this entry surprise you? It shouldn't. Even though rice cakes have almost no real nutritional value — they're pure carbs, after all — they're an ideal filler for a protein-heavy diet geared towards losing weight. Why is that? Well, when you're focused so heavily on meeting your protein goals, it actually becomes surprisingly difficult to hit your other macro #s. As a fast snack, rice cakes are unbeatable, especially if you combine them with...

Peanut Butter

Peanut butter is packed with calories, which means it must be enjoyed in moderation, but it does have essential fats and a decent amount of protein per serving, and it instantly makes anything taste better — from rice cakes to protein shakes. If you have the necessary discipline to keep a jar in your pantry without finishing it off in one sitting, enjoy it.

Turkey Breast

Turkey gets a bad rap, but you can't walk into a grocery store in the nation without coming across some high-protein, low-calorie turkey breasts. Combine with Ezekiel bread and mustard (the zero-calorie variety — none that fancy, puffed up stuff) and you've got a healthy, filling sandwich that you can enjoy guilt-free.